Stress and Anxiety — Q&As

Question: What can I do to ease anxiety?

Answer:  

Chronic stress and anxiety activate the HPA axis, which in turn stimulates the release of cortisol, the hormone associated with the “fight or flight” survival (stress) response. The issue in those particular instances is that blood cortisol concentrations remain elevated for far too long, even when levels should be at their lowest — cortisol levels peak in the morning and steadily decrease during the day until they reach their lowest around 18:00 (while melatonin levels increase) and again at 23:00.

High levels of cortisol prevent the secretion of melatonin, one way chronic stress destabilises sleep patterns. Sleep is further disturbed if pain is involved. Since cortisol displays anti-inflammatory properties, the feeling of pain may surge at the time you are trying to fall asleep (or may wake you up, disturbing your sleep for days or weeks. i.e. arthritis). Furthermore, as a result of the stress response, you may not reach the stage of deep sleep (sleeping with one eye open, literally).

Chronic lack of sleep can then lead to fatigue and increased anxiety levels, as well as metabolic dysfunction (and malnutrition), a leading cause of cardiovascular disease, diabetes, obesity, mast cell activation syndrome, and autoimmune disorders. This vicious cycle can cause more stress and damage your sleep further, reinforcing the loop of chronic stress, inflammation, and damage to your brain and long-term health. 

When stress and anxiety (and feelings of burnout) levels are high, the body needs to slow down and find balance. It is thus important to take time to slow down.

When chronically stressed or anxious, or pushed to your limits, this often feels difficult or impossible, like a catch-22. If you take time to catch your breath or slow down (or dare to rest) you do not get things done, your anxiety may increase over unfinished tasks.

Sound familiar?

This is the result of a stress cycle that can feel difficult to break.  

If you feel worse by slowing down, then you may benefit from doing so but at times when you need it the most. For example, if you cannot take time off work or take a much-needed holiday, then what you can do is implement routines in your day. Incorporate breaks in your day — self-care and mental breaks.

Since cortisol levels are the highest in the morning as you wake up, take a moment to breathe, monitor how you feel and prepare for the day ahead. This will give you direction and the opportunity to take a step back and detach yourself from the stressors that are taking over your mind and body. Prioritise and organise your day according to what is important and less important. Journalling is thus the ideal tool. 5-10 minutes is enough to give you the confidence you need and the incentive to take control of the way you feel at every stage of your day.

If you can manage it, a 10-minute morning meditation session can help you get more done and support your mental and physical health at the same time. By taking control of your thoughts, you can change the narrative and not let stress fog your brain, causing feelings of distraction, scattered thoughts, and disproportionate emotional reactions.  

Regular meditation and other mind-body practices like breathwork that help you slow down have been shown to increase brain power (focus and time management), energy, mood and restore cognitive function. The cumulative benefits of meditation create more space in the day that paves the way for a calmer and clearer state of being — and a more productive day since less energy is used to fuel anxious thoughts.